‘Be sure you can talk comfortably as you run, and take plenty of walk breaks. ‘The most common mistake that runners make with their long runs is going out too fast,’ says Galloway. He recommends peaking at 11 miles to ensure you can run the half marathon comfortably. ‘If you’re a beginner, long runs are even more critical, as endurance is the top limiting factor for new runners,’ says coach Jason Fitzgerald. Long runs are key to half-marathon success. ‘The best programmes feature gradual increases in distance,’ says Hal Higdon, coach and author of Hal Higdon’s Half Marathon Training. ‘You should be running at least three times a week.’ Our 12-week plan assumes that you’ve covered 12-20 miles a week consistently for at least four weeks, including a long run of six miles or more. ‘You need a solid base before taking on a half-marathon training plan,’ says coach Jeff Galloway. But, says coach Martin Yelling, ‘If you can run a 10K, you can do it. It’ll require a higher weekly mileage, longer ‘long’ runs and a greater variety of sessions to develop the speed and endurance you’ll need. A half marathon is a big step up if you’re new to the distance.
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